1- Lie back on a flat bench and feet flat on the floor.
2- Hold the bar with overhand grip, with a narrow grip.
3- Inhale and slowly lower the barbell down to the chest in a controlled manner.
4- Push the barbell up by extending arms, exhale at the end of the movement and repeat.
Tips and Advises:
1- Keep head facing forward and back and shoulders straight on the bench throughout the exercise.
2- If you have back problems, execute the exercise while legs raised.
3- Keep the elbows next to your body if you want to concentrate the work on the anterior delt.
This exercise can be performed within a frame that controls the movement line.